13 Best Teres Major and Teres Minor Exercises

The human body consists of over 600 muscles. However, as bodybuilders, we focus on at most 20, including the biceps, triceps, pecs, lats, quads, and delts.

This makes sense because the muscles we train tend to be the biggest and most prominent. However, small muscles matter, too, even those that are not as visible. While these muscles won’t directly impact your physique aesthetics, they’re still important for lowering your risk of injury and enhancing performance to get better results from your workouts.

Drawing from my 35 years of experience as a personal trainer, I can confidently say that focusing on often-overlooked muscles like the teres major and teres minor can significantly enhance your functionality, athletic performance, and physique aesthetics. 

In this article, I’ll explain what these muscles do and how best to train them. The good news is that you are probably already doing plenty of teres major and teres minor exercises, as they get a workout whenever you train your back. 

13 Teres Major & Teres Minor Exercises:

Add the following exercises to your arsenal:

1. Straight Arm Pulldown
2. Inverted Row
3. Lat Pulldown
4. Pull-Up And Chin-Up
5. Single-Arm Dumbbell Row And Kroc Row
6. Dumbbell Reverse Fly
7. Band Pull-Apart
8. Seated Cable Row
9. Bent Over Rows
10. T-Bar Row
11. Pendlay Row
12. Yates Row
13. Face Pulls

1. Straight Arm Pulldown

Sets & Reps	Equipment Needed	Target Muscles
3 x 10-15	Cable Machine	Latissimus Dorsi, Triceps, Teres Major & Minor

Most upper back exercises are compound in nature. That means they involve your biceps as well as your lats. This one’s a little different, as it’s one of just a few lat isolation exercises. As well as training your lats, straight arm pulldowns provide your teres major and minor with a good workout.

“This exercise is often overlooked, but it’s a fantastic way to isolate the upper back muscles, including the teres major and minor, and build a strong mind-muscle connection, says Saini.

Difficulty	Progression	Regression
Beginner	Pause in the fully lengthened position	Dumbbell pullover

Learn how to do straight arm pulldowns in our detailed guide.

2. Inverted Row

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12	Smith Machine or Suspension Trainer	Latissimus Dorsi, Rhomboids, Biceps, Teres Major & Minor

No gym? No problem! You can also train the teres major and minor with bodyweight exercises. Inverted rows, also known as Australian pull-ups, are a great home and garage gym exercise you can do using a barbell in a low squat rack, a strong broomstick between two chairs, or a suspension trainer. Make this exercise harder or easier by raising or lowering your feet.

Saini adds that inverted rows are a scalable exercise that can be modified to suit any fitness level. They are a great way to build pulling strength and improve posture. 

Difficulty	Progression	Regression
Beginner	Elevate feet, use a weighted vest	Increase the angle of the body

Find out more about this useful exercise here.

3. Lat Pulldown

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12	Cable Machine	Latissimus Dorsi, Biceps Brachii, Teres Major & Minor, Rhomboids

As you’d expect for muscles that are sometimes known as your mini-lats, teres major and minor play a big part in lat pulldowns. It doesn’t matter which lat pulldown variation you do; they’re all good for developing the teres major and minor.

Saini recommends using a controlled tempo and avoiding excessive momentum to maximize target muscle engagement.

Your choices include:

• Wide overhand grip
• Narrow underhand grip
• Narrow neutral grip
• Medium parallel grip
• Lever pulldown
• One-arm lat pulldown

Difficulty	Progression	Regression
Beginner	Add a pause at the bottom	Straight-arm lat pulldown

4. Pull-up and Chin-up

Sets & Reps	Equipment Needed	Target Muscles
3 x Max	Pull-up Bar	Latissimus Dorsi, Biceps Brachii, Teres Major & Minor, Rhomboids

Like pulldowns, pull-ups and chin-ups also provide your teres major and teres minor with a great workout, albeit one that’s considerably more intense. Pull-ups are done using an overhand grip, while chin-ups are done with an underhand grip. 

Both variations are effective, so try each one to see which one you prefer. Most people find chin-ups slightly easier simply because the biceps are in a more biomechanically efficient position.

Per Saini, pull-ups and chin-ups are the gold standard for upper body strength. Mastering these exercises unlocks a new level of strength and confidence.

Difficulty	Progression	Regression
Advanced	Weighted pull-ups or chin-ups, muscle-ups	Use a resistance band for assistance or do negatives

Read all about pull-ups and chin-ups in this guide.

5. Single-arm Dumbbell Row and Kroc Row

 

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12	Dumbbell	Latissimus Dorsi, Biceps Brachii, Teres Major & Minor, Rhomboids

Single-arm rows allow you to train one side of your body at a time, which is an excellent way to ensure both sides are developed equally. They work your lats, biceps, middle traps, rhomboids, and, of course, those all-important teres major and minor muscles

You can do single-arm dumbbell rows with moderate weights and strict form or go heavier and looser with Kroc rows.

Saini says that the single-arm dumbbell row allows for a greater range of motion and can help correct muscle imbalances. On the flip side, Kroc rows are a brutal variation that challenges grip strength and builds serious back thickness.

Difficulty	Progression	Regression
Intermediate	Renegade rows with push-up	Seated cable rows

6. Dumbbell Reverse Fly

Sets & Reps	Equipment Needed	Target Muscles
3 x 10-15	Dumbbells	Posterior Deltoids, Rhomboids, Teres Major & Minor

So far, all of our teres major and teres minor exercises have also involved the lats. You’ll undoubtedly be glad to hear that there are other exercises you can use that don’t mean more lat training. Dumbbell reverse flyes are a posterior deltoid exercise that also gives your teres major and minor a good workout.

You can do this exercise face-down on an inclined bench, standing and leaning over, or sitting on the edge of a bench with your chest on your legs. It can also be done using a cable machine, like a reverse cable crossover.

“The reverse fly is a great way to strengthen the rear delts and improve shoulder stability, which can be beneficial for preventing injuries and improving posture,” Saini says.

Difficulty	Progression	Regression
Beginner	Cable reverse flyes	Pec deck reverse flyes

Check out our guide to dumbbell reverse flyes here.  

7. Band Pull-Apart

Sets & Reps	Equipment Needed	Target Muscles
3 x 15-25	Resistance Band	Posterior Deltoids, Rhomboids, Teres Major & Minor

Band pull-aparts are one of the best exercises you can do for your posture and shoulder health. They’re the perfect antidote for all those push-ups and bench presses you do! Because all you need to do this exercise is a resistance band, they’re all but excuse-free, and almost every lifter should do this exercise regularly and consistently. Oh, and by the way, it’s also a very effective teres major and minor exercise!

Saini explains that the band pull-apart is a simple yet effective exercise you can do anywhere. It’s great for activating the back muscles and improving posture throughout the day.

Difficulty	Progression	Regression
Beginner	Use a thicker band, do face pulls	Use a lighter band, fewer reps

Learn all about band pull-aparts here.

8. Seated Cable Row

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12	Cable Machine	Latissimus Dorsi, Biceps Brachii, Teres Major & Minor, Rhomboids

Seated cable rows are another lat exercise that’ll hammer the teres major and minor muscles into shape. The main advantage of this exercise over things like bent-over rows is that there is less stress on the lower back. 

Also, because it’s a machine exercise, it is easier to do drop sets and myo-reps to crank up the training intensity. 

Saini suggests emphasizing a deep stretch at the bottom of your range of motion (ROM) to maximize hypertrophy. 

Difficulty	Progression	Regression
Beginner	Bent-over barbell rows	Banded rows

Read more about seated cable rows here.  

9. Bent Over Rows

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12	Barbell	Latissimus Dorsi, Biceps Brachii, Teres Major & Minor, Rhomboids

Bent-over rows are one of the best back-builders around, and that includes your teres major and minor. On the downside, they can be a little hard on your lumbar spine, especially if you allow your lower back to round. Take care not to go too heavy too soon with this exercise, or you could find the risks outweigh any potential benefits.

Focus on squeezing your shoulder blades together at the top of each rep for maximum teres major and minor activation, Saini advises. 

Difficulty	Progression	Regression
Intermediate	Pendlay rows	Cable rows

Learn how to do bent-over rows the right way here.

10. T-bar Row

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12	T-bar Machine	Latissimus Dorsi, Biceps Brachii, Teres Major & Minor, Rhomboids

T-bar rows are a popular lat exercise that also works your biceps, mid-traps, rhomboids, and teres major and minor. Compared to bent-over rows, there is a little less stress on your lower back, making it easier to avoid rounding your lumbar spine. That doesn’t mean T-bar rows are 100% safe, but they’re a good option if barbell bent-over rows bother your back.

“Prioritize a full ROM and pause in the fully extended position to load the upper back muscles,” cues Saini. 

Difficulty	Progression	Regression
Intermediate	Pendlay rows	Cable rows

Learn all about T-bar rows in our detailed guide.

11. Pendlay Row

Sets & Reps	Equipment Needed	Target Muscles
3 x 6-8	Barbell	Latissimus Dorsi, Biceps Brachii, Teres Major & Minor, Rhomboids

Also known as the dead-stop row, Pendlay rows are named after weightlifting and powerlifting coach Glen Pendlay. This exercise involves doing bent-over rows while pausing with the weight on the floor between reps. This takes the pressure off your lower back and gives your grip a brief rest. It’s a great exercise for heavy weights and low reps and will provide your lats, teres major, and teres minor with a great workout.

The Pendlay row is a challenging exercise that requires explosiveness and power. It’s a great way to develop pulling strength and athleticism, says Saini.

Difficulty	Progression	Regression
Advanced	Slow eccentrics	Barbell bent-over row

Find out how to do Pendlay rows in this article.

12. Yates Row

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12	Barbell	Latissimus Dorsi, Biceps Brachii, Teres Major & Minor, Rhomboids

Named after six-time Mr. Olympia winner Dorian “The Shadow” Yates, like all rowing exercises, the Yates row involves all of your major upper back muscles, including the teres major and teres minor. 

Per Saini, if you have been doing the conventional bent-over rows for a long time, the Yates row can be a welcome change into your routine. 

Difficulty	Progression	Regression
Intermediate	Pendlay row	Cable rows

Learn how to do the Yates row here.

13. Face Pulls

Sets & Reps	Equipment Needed	Target Muscles
3 x 10-15	Cable Machine	Posterior Deltoids, Rhomboids, Teres Major & Minor

Postural exercises don’t come much better than cable face pulls. Face pulls effectively engage the teres major and minor muscles while simultaneously working the muscles across and between your shoulder blades and your posterior deltoids.

Get the most from this exercise by using a light to moderate weight, keeping your upper arms parallel to the floor, and really pulling your shoulders back and together during the lifting phase.

Face pulls are a must-do exercise for healthy shoulders, explains Saini. They strengthen the rear delts and external rotators, which can help prevent imbalances and injuries.

Difficulty	Progression	Regression
Beginner	Cable rows	Banded face pulls

Get even more from this exercise with our in-depth guide.

Best Teres Major and Minor Workout

Bring up your teres muscles with this workout:

Exercise	Sets	Reps	Rest (seconds)
Lat Pulldown	3	8-12	60-90
Inverted Row	3	8-12	60-90
Single-Arm Dumbbell Row	3	8-12/arm	60-90
Band Pull-Apart	3	15-25	30-60
Face Pulls	3	10-15	30-60

Teres Major and Teres Minor Anatomy

Before we reveal the best teres major and teres minor exercises, let’s take a quick look at what these small but essential muscles actually do.

Teres Major

Teres major is a thick muscle that runs from the lateral edge of your scapula or shoulder blade to your humerus or upper arm bone. It works with your lats and is responsible for the following joint actions:

• Shoulder adduction
• Shoulder extension
• Shoulder medial rotation
• Stabilization of the shoulder joint

Teres Minor

Teres minor is one of the muscles that make up the rotator cuff. The other muscles in the rotator cuff are supraspinatus, infraspinatus, and subscapularis. Teres minor is located above the teres major and is a little thinner. It runs from the lateral border of the scapula to the upper humerus.

The functions of the teres major are:

• Shoulder adduction
• Shoulder external rotation
• Stabilization of the shoulder joint

Training teres major and teres minor will enhance shoulder joint stability, which could improve your performance of all major upper body exercises while reducing your risk of shoulder pain. They also contribute to the shape of your upper back, which is why some bodybuilders refer to the teres major and teres minor as your “mini lats.”

Wrapping Up

It’s all but impossible to isolate your teres major and teres minor. They work alongside your lats and are involved in almost every back and posterior deltoid exercise. In fact, most people only become aware of these muscles when they are tight or develop trigger points and become painful.

That said, it’s often interesting to learn more about the 600+ muscles that make up your body. And while it’s highly unlikely that anyone will ever compliment you on your teres major and teres minor development, at least you’ll know where your “mini-lats” are, what they do, and what exercises you can do to develop them.

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